Tag Archives: dairy free

Checking In with Some Info to Check Out

20 Jul

If you are in need of some decadence, this cake will hit the spot!

Listening to your body and making improvements to your health, take it a step at a time.

Having dairy free kiddos, this milk alternatives information isn’t new to me, but I’m so glad to see it all in one place now!



Have a Great Week…And Breakfast!

16 Apr

Trying a new breakfast can be exciting and even encouraging to get out of bed.

This information is encouraging to me…change can and will happen!

Spring is here! Embrace the fickleness of the weather by making a hot soup with fresh vegetables.  A quick and easy favorite is chicken broth, green onions, baby bok choy, sweet peppers, ginger, coconut aminos (gluten free soy sauce), Sriracha sauce, snap peas, mushrooms, and rice noodles. Just chop the veggies, bring broth to a boil and add the coconut aminos and Siracha sauce , toss in vegetables and noodles, simmer for a few minutes.  Enjoy!


Working on a pancake…it’s delicious and gluten and dairy free too…just look at it. Yum!

coconut pancake

And, here they are served up

gluten and dairy free pancakes

Altering Recipes

8 Jan

There are so many wonderful recipes out there!  Good news for those with food intollerances or allergies, many recipes can be altered some to fit your needs.  For example, the blog, Our Best Bites, often has some pretty delicious sounding and looking recipes but many times the ingredient list contains items that don’t work for my family–gluten and dairy.  Tonight’s dinner calls for some butter.  Instead of butter I can use either ghee (I buy this one at Whole Foods) or coconut oil.  Ghee is clarified butter.  Yes, it is lactose and casein free and therefore safe for those who need to be dairy free.  Ghee has a rich flavor and can be used in place of butter.  However, I choose not to bake with it because it is expensive.  I use it more to saute vegetables or to add a little bit to savory dishes.  When I bake I use coconut oil.  For tonight’s dinner, I will add some ghee because it will enhance the rich flavor of the bean dish.

For recipes that call for flour, doing direct substitutions can be tricky depending on the recipe and what is being used as the substitute.  If I’m making a roux or just need a tablespoon or so of flour, I will use either a rice or sorghum flour.  For baked goods I’ve been using coconut flour and almond flour much more.  With that said, know that you can NOT just substitute one of these flours in a gluten based recipe.  Most likely you would be very unhappy at the results.

If you have a favorite recipe that you are trying to convert but would like some help, I’d be happy to take a look at it for you.

Roasted Cauliflower Bites

7 Jan

When you get a craving for hot and salty, give roasted cauliflower a try.  My almost 7 year old was determined to NOT try these, but once he did he was surprised at how much he liked them.  I, for one, NEVER liked cauliflower, but now find myself easily eating just about an entire head all by myself!

Start with a fresh head of cauliflower.  Cauliflower looks similar to broccoli, but usually is white.  Sometimes you can find purple and golden colored varieties of cauliflower.  The only difference is in the color.  The flavor is the same.


Peel off the green leaves and use a sharp knife to cut off the stem that the leaves are connected to.  Then, use your sharp knife to cut the white portions of the cauliflower in to bite sized pieces.

Place all of the pieces in to a large bowl and toss with some extra virgin olive oil or melted coconut oil and some salt and pepper.

Heat your oven to 400.  Spread the cauliflower pieces on to a rimmed cooking sheet.

Bake the cauliflower for 50-60 minutes.  Every 20 minutes stir the cauliflower around some.  Roasted cauliflower tastes best when it is browned some–it also gets a bit crunchy the longer it cooks…Delicious!

Let me know what you think of this easy side dish or snack.